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A Guide To Keeping Blood Sugar Levels in Control While Exercising
One of the most important components of diabetes management is exercising. It helps to increase insulin sensitivity in the body and thereby aids in controlling blood sugar levels. There are many people who manage diabetes with only mild medications because of their diet and exercise. However, in certain cases, exercising can also be proven harmful to health. Nevertheless, the importance of exercise in diabetes can never be undermined.
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How Much Does Blood Sugar Drop After Exercises?
The drop in blood sugar levels will depend on a lot of factors such as the duration of the workout, the intensity of the exercises, etc. However, usually, a moderate exercise routine can lower your blood sugar levels for up to 24 hours. During this period, your body becomes more sensitive to insulin and your blood sugar levels are controlled efficiently. Therefore, it is recommended to exercise every day if you have diabetes.
Hypoglycemia And Exercise
Although exercises are highly effective in managing diabetes, yet in many cases, exercising may lead to extremely low blood sugar levels, causing severe health problems. This condition of low blood sugar levels is called hypoglycemia. People who take insulin or oral medications for diabetes are more prone to getting hypoglycemia during the workout.
Since exercising is extremely important for managing diabetes, preventing hypoglycemia becomes necessary. Although there are some tested ways to prevent hypoglycemia during diabetes, it is always advised to connect with your doctor first.
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What Are The Symptoms Of Low Blood Sugar Levels During Exercise?
Generally, the signs of low blood sugar levels are the same as those of a good workout such as heavy sweating, accelerated heartbeat, feeling exhausted and hungry, etc. Therefore, it is easy to miss them out. However, many times unusual symptoms are also seen during hypoglycemia such as blurry or impaired vision, lack of coordination while exercising, feeling confused and delirious, etc. If you experience any such symptoms during your workout, immediately check your blood sugar levels.
How To Control Blood Sugar Levels During Exercise: The 15-15 Rule
The most important step in this rule is to check your blood sugar level before, after and during your exercises.
Before Exercising
Check your blood sugar level just before exercising. If it is between 100 mg/dl and 250 mg/dl, it is considered fine for exercising. However, if it is lower than 100 mg/dl, you need to eat a snack to raise your blood sugar levels. It is generally recommended to take 15-20 grams of carbohydrate if your blood sugar levels are below 100 mg/dl. You may take it in the form of juice, honey, glucose tablets, etc.
You need to keep checking your blood sugar levels every 15 minutes and in case it has not reached 100 mg/dl, you need to take 15 grams of carbohydrate every time till it reaches the minimum required level.
However, in case your blood sugar levels are above 250 mg/dl, you need to get checked for ketones. In this condition, your body starts burning fat instead of sugar for energy, resulting in the production of blood acid called ketones. Exercising in this condition can lead to ketoacidosis, which might even cause death.
During Exercises
Keep checking your blood sugar levels during exercising, especially if you already had low levels of blood sugar before the workout. If your blood sugar level is lower than 100 mg/dl, you should take 15 grams of carbohydrates.
You must check your blood sugar level again after 15 minutes and if it is still below 100 mg/dl, you should take another serving of 15 grams of carbohydrates. This 15-15 rule needs to be repeated till your blood sugar levels reach 100 mg/dl. Only then you should continue with your exercises.
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After Exercises
Blood sugar levels drop after exercises. Therefore, you must check it after your workout. If it is below 100 mg/dl, you need to follow the 15-15 rule, to ensure you do not get hypoglycemia.
What Are Some Emergency Backups To Treat Lows?
While exercising, always keep a glucose tablet or an energy snack nearby. You may also keep juice or any other food rich in carbohydrates that can give you instant energy and raise your blood sugar levels immediately.
What Are The Other Ways To Prevent Lows?
Don’t overexert yourself while working out
Finish your workout at least 2 hours before sleeping
Exercise only after you have checked your blood sugar levels
Drink plenty of water while exercising
Avoid taking insulin shots in the body parts you use heavily during exercises, such as your thighs. Otherwise, the insulin will get absorbed quickly, resulting in hypoglycemia
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